12 Energy Enrichers! How to boost your little ones diet when milk free
Looking for ways to increase energy (calories?). Look no further. Here are 12 easy enrichers to incorporate in your littles ones diet when milk free.
ENERGY ENRICHERS…
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There is an array of nut butters that are now on the market such as peanut, almond and cashew. Try to choose 100% nut and smooth varieties for little ones. Add into cereal, milk free yoghurts or as a dressing on meat or in sauces. Nuts can also be offered as a powder/flour, used as a breadcrumb or in baking.
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Similar to nuts there are also seed butters available such as pumpkin and of course tahini paste. Tahini is most commonly used in hummus but can also be added to other dips and sauces. Crushed seeds can be used as a coating for meat and fish or sprinkle into cereal, pancakes and milk free yoghurts.
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A popular first finger food and rightly so, full of healthy fats. Offer alongside toast and pitta, or make your own guacamole!
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Rapeseed and olive oil are great fats to include in cooking or drizzle through purees, vegetables , pasta or whatever you fancy!
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Hummus is an easy lunchtime option when served with pitta and also a great source of protein. Other condiments include regular/vegan mayonnaise and free from pesto.
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There are plenty of milk free spreads now available including Vitalite, Pure, Flora plant and supermarket own versions. Spread onto both sides of crackers, bread, rice crakes to optimise intake. Add into mash or use as a base for a milk free cheese sauce.
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Again, plenty now available including whipping styles and single cream versions. I like Asda single oat cream as this also has fortified vitamins and minerals. Other options include Coconut Collab, Elmlea Plant, Oatly, Alpro and supermarket own versions.
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Try to opt for greek styles as these are thick and creamy. Add to sauces, with fruit or as it is.
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Try to opt for those alternatives that are advertised as ‘barista’ or ‘whole’ as these will contain more calories per 100mls. Avoid nut based milks as these are much lower in energy and protein. Rice milk should be avoided in <5 years.
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Yep oily fish such as salmon and mackerel are a great source of omega 3. Tinned fish in oil such as sardines is a great way to boost energy and also calcium intake!
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Use as a base for soups, curries and Thai food.
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The humble banana may get forgotten but is one of the fruits that is packed with energy and can be offered alongside many of these other boosters such as dipping into peanut butter!
Need further help?
If you are concerned regarding your child’s growth or intake, it’s always best to discuss further with a Paediatric Dietitian. Feel free to get in touch below with any queries you may have.
Are you trying to navigate your little one’s milk allergy but not getting any answers?
That is where I can help. I’m an award winning, UK registered dietitian with over 10 year’s experience in the NHS and private practice. I support parents in helping manage their little one’s milk allergy from diagnosis, management and tolerance.